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High protein baked spaghetti minis, made in a muffin tin! Perfect for snacks and packed lunches, these spaghetti minis are vegan, grain-free, oil-free and gluten-free.
When you think about Texas food, I am guessing you don’t think spaghetti.
Neither did I. Then I moved here and found out about baked spaghetti.
Before anyone gets their feathers ruffled, allow me to acknowledge that I am 100% certain that baked spaghetti is not a Texas original, nor is it the only place where it is served.
Nevertheless, “baked spaghetti” is decidely a thing in these here parts, appearing at potlucks, pitch-ins, church & school gatherings, and in community cookbooks, to an extent that I would never have imagined imagined. It’s usually in a creamy sauce, occasionally a red one, it’s rarely spicy, and is always chock full of cheese. Most of all, it’s cozy, comfort food, fit to be shared with one and all.
So let’s get to sharing, this time with a grain-, gluten-, dairy- and egg-free version, perfectly (and easily) baked in single serving sizes for comfort on the go!
Recipe Benefits
- High protein (6.7 gram each)
- High fiber (4.5 grams each)
- Vegan (egg-free, dairy-free)
- Portable (great for lunches and snacks on the go)
- Grain-free
- Gluten-free
- Oil-free
- Quick and easy to make
I was inspired to make these following my success with spaghetti fritattas the other day; these are every bit as simple to prepare. Once again, I used chickpea flour spaghetti (made by BANZA–I have no connection to this company, I just love the pasta! So delicious!).
If making these grain-free is not an issue, feel free to sub your favorite gluten-free spaghetti (these days you can fin d alongside regular pasta in most supermarkets).
A chickpea flour batter (it works as an egg-like binder), coupled with some ready-made marinara sauce and a generous sprinkle of non-dairy cheese (feel free to use dairy cheese if you eat dairy) tied everything up in a delicious nest of cheese-y, spaghetti goodness.
The complete list of ingredients is below.
Ingredients
The exact amounts of each ingredient are indicated in the recipe card at the end of the post. Toggle between US Customary (volume) and Metric (weights) for preferred measurement option.
- chickpea flour spaghetti (or use the spaghetti of your choice)
- chopped cauliflower
- chickpea flour
- flaxseed meal
- good quality jarred marinara sauce
- nondairy shredded mozzarella style cheese (consider my easy DIY Cashew Mozzarella)
You will also need some water to make the chickpea batter (I use filtered tap water) and optional/adjustable salt.
Step by Step Instructions
Note that the complete directions are also in the recipe card below.
- Cook the pasta according to package directions, adding the cauliflower during the final minute of cooking; drain, shaking off excess water.
- Meanwhile, preheat oven to 400F (200C). Line 12 cups of a standard size muffin tin. with silicone liners (or, if you eat oil, grease or lightly spray the muffin tin cups)
- In a large bowl, whisk together the chickpea flour, flaxseed meal and salt. Gradually whisk in the warm water (gradually to avoid lumps). Stir in the marinara sauce, spaghetti and cauliflower.
- Divide noodle mixture evenly between prepared cups, pouring any extra batter in the bowl directly over each cup of noodles. Sprinkle tops with cheese.
- Bake in the preheated oven for 20 to 25 minutes until cheese is melted and noodles at edges look browned and slightly crisp.
- Cool on a wire rack for 15 minutes before running a knife around the edges of the cups and removing. Serve warm or room temperature.
These beauties are ready for dinner, lunch on the go, or anytime nutritious gnoshing! Just imagine all of the variations you can spin off through the fall and winter. Yum!
Storage
Store the high protein baked spaghetti minis in an airtight container in the refrigerator for up to one week, or freezer for up to six months.
Serving and Reheating the Spaghetti Minis
The spaghetti minis can be eaten warm, room temperature, or cold. To rewarm, heat for 10 second intervals in the microwave until warm to your liking.
FAQ
- Can I replace the chickpea flour with another gluten-free flour? No. The chickpea flour works as an egg replacement. Other gluten-free flours cannot be swapped in.
- Can I replace the cauliflower with other vegetables? Yes! Replace the cauliflower with an equal volume of other vegetables, such as chopped broccoli, shredded carrots, or chopped kale. If using a high water content vegetable (e.g., grated zucchini, squeeze out excess moisture before adding.
- I do not need the recipe to be dairy-free. Can I use dairy mozzarella? Yes, use the mozzarella you prefer.
Happy eating, everyone! Let me know if you give these a try, including any of your own unique renditions.
Related Recipes
High Protein Baked Spaghetti Minis (V, GF, Oil-Free)
Equipment
- 1 standard size muffin tin (12-count)
- 12 silicone muffin tin liners (optional)
Ingredients
- 8 oz chickpea flour spaghetti, broken in half, (see notes for options)
- 2 cups chopped cauliflower
- 1/2 cup chickpea flour
- 2 tablespoons flaxseed meal
- Optional: 1/4 teaspoon salt
- 1.33 cups warm water , (I use filtered tap water)
- 2/3 cup good quality jarred marinara sauce
- 1 cup nondairy shredded mozzarella style cheese
Instructions
- Cook the pasta according to package directions, adding the cauliflower during the final minute of cooking; drain, shaking off excess water.
- Meanwhile, preheat oven to 400F (200C). Line 12 cups of a standard size muffin tin. with silicone liners (or, if you eat oil, grease or lightly spray the muffin tin cups)
- In a large bowl, whisk together the chickpea flour, flaxseed meal and salt. Gradually whisk in the warm water (gradually to avoid lumps). Stir in the marinara sauce, spaghetti and cauliflower.
- Divide noodle mixture evenly between prepared cups, pouring any extra batter in the bowl directly over each cup of noodles. Sprinkle tops with cheese.
- Bake in the preheated oven for 20 to 25 minutes until cheese is melted and noodles at edges look browned and slightly crisp.
- Cool on a wire rack for 15 minutes before running a knife around the edges of the cups and removing. Serve warm or room temperature.
Notes
Nutrition
